Over the past few years, the science behind sleep has shown us the far-reaching importance of sleep for every system of the body and it has been found out that sleep and the immune system of humans are closely related. Today when people all around the world are deeply affected by the COVID-19 situation, it has become extremely necessary to take good care of our immunity.
Turns out, it’s not only about taking a whole lot of protein and vitamins in our daily diet but also about how much sleep do we get. Sleep provides essential support to the immune system. Getting sufficient hours of high-quality sleep enables our immune defence to be well-balanced which features strong innate and adaptive immunity, efficient response to vaccines, and less severe allergic reactions.
Most people do not take this seriously that how important it is to give our bodies sleep, of at least eight hours per night regularly.
How are Sleep and Immunity related?
Studies show that sleep plays an essential role in the effectiveness of our immune system sleep contributes to both innate as well as adaptive immunity. Research also suggests that proper sleep enhances the ability of our brain to learn and memorize. The interaction of immune system components during sleep reinforces the immune system’s ability to remember how to recognize and react to harmful antigens.
When we sleep, our breathing and muscle activity tends to slow down which leads to freeing up energy for the immune system to perform tasks. Melatonin is a sleep-promoting hormone that is produced at night, is known to counteract the stress that is caused by inflammation during sleep.
While this immune system activity during sleep is beneficial, a critical aspect of this process is that it is self-regulating. Sleep promotes the balance of immune function that is vital for both innate and adaptive immunity.
Research even represents that sleep improves the effects of vaccines, demonstrating the benefits of sleep for adaptive immunity. Sleep is an important factor that helps determine the effectiveness of vaccines. Studies of vaccines for hepatitis and swine flu (H1N1) have shown that when people don’t sleep the night after getting vaccinated, the body’s immune response is weaker. In some cases, this reduces the vaccine’s protection and may even require a second dose of the vaccine.
People who get insufficient sleep may not give their bodies enough time to develop immunological memory, potentially leaving them unprotected despite having been vaccinated.
Can sleep deprivation be a cause of falling sick?
Sleep deprivation can cause wide-ranging health effects, and heaps of evidence indicate that it can disrupt the immune system and make it easier for you to get sick.
Other than a weaker immune system, sleep deprivation can cause several health problems in our bodies such as:
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Irritability
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Cognitive impairment
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Memory lapses or loss
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Impaired moral judgement
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Severe yawning
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Minor hallucinations
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Symptoms similar to ADHD
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Risk of diabetes type 2
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Risk of heart disease
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Increased reaction time decreased accuracy
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Tremors
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Body ache
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Growth suppression
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Risk of obesity
Improving sleep and boosting the immune system
A sufficient amount of uninterrupted sleep every night should be a priority as it strengthens our immune system.
One can improve his/her sleep schedule by focusing on daily habits, routines, and sleeping environment. Collectively, this is known as sleep hygiene, and even basic steps, such as avoiding the use of cell phones and tablets in bed, can make it easier to get a good night’s sleep.
People with chronic or severe sleeping problems or issues with recurring illnesses should talk with a doctor. A doctor can work to identify an underlying cause and the best measures to address it.
People with sleep disorders like insomnia may benefit from a treatment like cognitive behavioural therapy for insomnia (CBT-I). This approach works in reducing negative thoughts about sleep and promotes healthy sleep and reduced signs of inflammation.
Various relaxation techniques, including mind-body methods like yoga or tai chi, have helped in improving sleep while enhancing immune system function, including boosting vaccine response and decreasing indicators of systemic inflammation.
References
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